5 common breathing mistakes to avoid

Lifestyle choices and daily habits play a key role in maintaining respiratory health. Further, how well the lungs work in the long run can be determined by breathing habits. While one may not think about how they breathe, certain practices can make it difficult for the lungs to get enough air. Such errors can also worsen issues such as panic attacks and headaches. So, here are a few common breathing mistakes to avoid: Not exhaling enough while exercising Exercising, especially when one is new to it, can feel strenuous. So, it is common for one to take in a lot of air while breathing and not exhale as much. Even those who have been exercising for a long time can focus more on inhaling than exhaling. This imbalance usually develops during exercises such as running, cycling, or walking. These activities put pressure on the face and shoulders, making one exhale less carbon dioxide. In the long run, one can frequently experience lightheadedness, fatigue, and cardiovascular issues due to improper breath control during workouts. So, one can make a conscious effort to breathe in with the nose and breathe out through the mouth while working out. Having a bad posture Those working long hours at office jobs can have a bad posture, mostly because they sit in front of their laptop or smartphone throughout the day with little respite during breaks. Bad posture makes the ribs press into the diaphragm, limiting the muscle’s movements. This triggers tension in the shoulders and the upper back muscles. Ultimately, this results in shallow breathing. So, one should check their posture every 20 minutes or so and try to sit upright with shoulders spread fully and chest puffed out openly. This opens up the diaphragm and reduces the number of shallow breaths they take in a day. Breathing through the mouth As many as 5 in 10 adults in the country are likely to breathe through their mouth regularly, especially in the mornings. If one constantly breathes through their mouth, they are inviting bacteria and toxins into their body. The harmful elements get filtered out when one inhales through the nose. Additionally, breathing through the mouth can make the mouth dry and give one bad breath over a while. There is no quick fix for this problem. One must constantly remind themselves to breathe their nose. Sucking in the belly Sucking in the belly while breathing limits how much the diaphragm can contract or relax with every breath one takes. This results in shallow breathing and not enough oxygen being inhaled. Over time, shallow breathing can increase the risk of dizziness and fatigue as the brain and other parts of the body are not getting enough oxygen and nutrients. To avoid this, one must remember to expand their belly and rib cage while inhaling and gently ease the belly while exhaling. Breathing rapidly when stressed One may tend to breathe quickly without pausing when experiencing stress or anxiety. This results in shallow breathing. So, one should practice relaxation techniques like meditation and breathing exercises now and then to improve their inhaling and exhaling rhythms under stress. With habitual control over breathing, one can breathe normally even when they are stressed.